Pumpkin is a versatile nutrition powerhouse that can be enjoyed in more ways than pie. One serving of pumpkin, or ½-cup, has 2 times the daily need, or recommended daily allowance (RDA), of vitamin A and one-third of the daily requirement of vitamin C. This fiber-rich squash is also a potent antioxidant that is loaded with carotenoids. Carotenoids are anti-oxidants found in plants that give them their rich orange, yellow and red color. Carotenoids have cancer-fighting properties. Researchers have also found that these orange antioxidants can help to prevent heart disease and promote eye health.
Pumpkin is not just for pie and can be prepared in several ways- sweet and savory- for breakfast, lunch and dinner! Most recipes will call for diced cooked pumpkin or a pumpkin puree. Start fresh and make your own.
Roasted Pumpkin
Ingredients:
• 1 small Pumpkin
• 1 Tablespoon Olive oil
Directions:
1. Preheat oven to 400F. Using a large spoon, scoop out the seeds and insides of the pumpkin. Save the seeds for roasting.
2. Use a serrated knife to peel the pumpkin or remove the skin.
3. Dice pumpkin into 1-inch by 1-inch cubes.
4. Place the pumpkin cubes on a baking sheet. Drizzle with olive oil and rub on both sides of pumpkin
5. Roast for 20-25 minutes, until the cubes are fork tender.
6. To make pumpkin puree, place the cooled pumpkin cubes into a blender and add ¼ cup water. Puree to desired consistency.
Breakfast
Pumpkin Pie Smoothie
Serves 2
Ingredients:
• 1 cup Pumpkin puree (see recipe above)
• 1 Banana
• 1 cup Non-Fat Milk
• 1 Tablespoon Honey
• 1 ¼ teaspoon Pumpkin Pie Spice
• 5 Ice Cubes
Directions:
1. Combine all ingredients in a blender and blend until desired consistency.
Pumpkin Pancakes
Serves 2-3
Ingredients:
• 1 cup Oat flour
• ½ cup Rolled Oats
• 1 ½ teaspoon Baking Powder
• 1 Tablespoon Oil
• 1 teaspoon Vanilla
• ½ cup Pumpkin Puree (see recipe above)
• ½ cup Plain, Non-fat Yogurt
• ½ cup Non-fat Milk
• ½ teaspoon Pumpkin Pie Spice
Directions:
1. Preheat skillet over medium-heat.
2. Combine all ingredients in a medium-sized bowl and stir until mixed.
3. Pour batter on to skillet and cook 2-3 minutes on each side.
Lunch
Savory Pumpkin Soup
Serves 4
Ingredients:
• 3 cup Pumpkin Puree (see recipe above)
• 1 cup low-sodium Vegetable Broth
• ¼ teaspoon Garlic powder
• ¼ teaspoon Onion Powder
• ¼ teaspoon Pumpkin Pie Spice
• ¼ cup Fresh Parsley, minced
• 2 Tablespoons Tub Margarine
• ½ cup Plain, Non-Fat Greek Yogurt
Directions:
1. Mix the pumpkin, broth and spices in a large saucepan. Bring to a boil and then reduce heat to simmer for 10 minutes.
2. Stir in parsley and yogurt. Serve hot or cold.
Spicy Pumpkin Chili
Serves 6
Ingredients:
• 3 cups Roasted Pumpkin, cubed (see recipe above)
• 2 Tablespoon Olive oil
• 1 small Onion, chopped
• 1 Yellow Bell Pepper, chopped
• 2 cloves Garlic, minced
• 1 (14.5 ounce) can low-sodium Tomatoes, diced
• 1 lb. Ground Turkey Breast
• 1 cup Water
• 1 Tablespoon Chili Powder
• 1 teaspoon Cumin
• 2 (15-ounce) cans Kidney beans, rinsed and drained
Directions:
1. Heat oil in a large pot over medium high heat. Add onion, bell pepper, and garlic and cook, stirring frequently, until tender, about 5 minutes.
2. Add turkey and cook until browned.
3. Add tomatoes, pumpkin, water, chili powder, and cumin and bring to a boil.
4. Reduce heat to medium low and add beans.
5. Cover and simmer, stirring occasionally, for 30 minutes more.
6. Ladle chili into bowls and serve hot.
Dinner
Curried Pumpkin and Chickpeas
Serves 4-6
Ingredients:
• 3 cups Roasted Pumpkin, cubed (see recipe above)
• 2 Tablespoon Olive oil
• 3 cloves Garlic, minced
• 1, 2-inch piece Ginger, minced
• 1 small Onion, chopped
• 2 Carrots, chopped
• 2 stalks Celery, chopped
• 1 medium Tomato, chopped
• 1 small head Cauliflower, chopped
• 1 Bay Leaf
• 2 Tablespoons Curry Powder
• 2 (15-ounce) cans Chickpeas, rinsed and drained
• 3 cups low-sodium Vegetable broth
• 2 Tablespoons Plain, Non-fat Greek Yogurt
Directions:
1. Heat oil in a saucepan over medium heat. Add garlic, carrot, celery, ginger and onion and cook until soft, 15 minutes.
2. Add tomato, bay leaf, and curry powder and cook until fragrant, 2 minutes.
3. Add chickpeas, pumpkin and broth and bring to a boil. Reduce heat to medium, add cauliflower, cover and cook until vegetables are tender, about 1 hour.
4. Remove bay leaves. Stir in yogurt and serve hot.
Pumpkin Pasta Sauce
Serves 2-4
Ingredients:
• 1 cup Pumpkin puree (see recipe above)
• 1 Tablespoon Olive oil
• 1 cloves Garlic, minced
• ¼ cup Onion, minced
• 1 cup low sodium Vegetable broth
• 2 Tablespoons Parmesan, grated
• 1/3 cup Plain, Non-fat Greek Yogurt
• Pinch Nutmeg
Directions:
1. Heat oil in a saucepan over medium heat. Add garlic and onion and cook until tender, 3-5 minutes.
2. Add pumpkin and broth and stir until combined. Bring mixture to a boil and then reduce to a simmer.
3. Add cheese and yogurt, whisk until combined.
4. Serve ½ cup sauce over 1 cup Cooked Whole Wheat Pasta.
Snacks
Don’t forget to save those nutrient-dense pumpkin seeds for a tasty snack or crunchy topping loaded with fiber, healthful fats, vitamins and minerals!
Roasted Pumpkin Seeds
Ingredients:
• Raw Pumpkin Seeds
• Water
• Salt
• Cooking Spray
Directions:
1. Clean the seeds by removing pumpkin flesh and rinsing in a colander.
2. Pour the clean seeds in a saucepan and cover with water. Add 1 teaspoon of salt. Bring seeds and water to a boil for 10 minutes.
3. Drain the seeds and pat dry.
4. Preheat oven to 325F. Spray a baking sheet with cooking spray and spreads seeds in an even layer.
5. Roast the seeds for 10 minutes. Then, remove and toss to be sure they are cooking evenly. Place them back in the oven for another 8-10 minutes.
6. Serve warm or cold, or store in an air-tight container.
